Hold for 30 seconds and repeat on the other side.

Similarly, don’t go up the stairs at any time if possible.

1.

Increase the strength of hamstrings and glutes by adding interval runs and slope runs during running.

Gluteal muscle consists of three muscles: gluteus maximus, gluteus medius and gluteus minimus.

If the strain is serious, you will have obvious pain during or after running.

Repeat on both legs at least twice.

In the process of running, if the pain appears in the front of the hip and hip joint, it is a signal that you have a stress fracture or hip flexor strain.

For every runner, it is very important to keep the hip muscles strong, because if one or more of these areas are weak, it will easily lead to the injury of gluteus maximus.

Hold for 10 ~ 15 seconds, and then change to the other side for 3 groups.

6.

Runners can choose to do strength exercises 1 ~ 2 times a week.

When your arms are raised and straight up, push your hips forward, then pull back, and bend your back slightly.

At the same time, do one leg squat, sit on the chair, or always do 6 groups, 15 times in each group.

Piriformis stretching requires you to lie on your back with your knees bent and your feet flat on the floor.

However, when your ass has a sharp pain, or feels pulled, or feels a little pain after running, your gluteal muscles may be strained.

The initial action is to stand, slowly fall, then extend the left leg to the back of the body and kneel on the floor.

Hip flexor stretching is a part of yoga.

A total of 3 groups can be done, 15 times in each group.

Then change the other leg and repeat the above action.

Hold this position and pull your left leg towards your chest.

If there is discomfort in the gluteus maximus and there is no radiation pain, it is likely that the gluteus maximus is strained.

Pigeon stretch, face the floor, palms and knees of both hands close to the floor.

They work together with the body muscle group, hip and gastrocnemius to make your body in a straight line during running and not easy to be injured.

You will feel the stretching of your hips and hips.

7.

This professional and beautiful sportswear has done it! A new winter running experience, add Plush socks to warm you all winter! Fast drying and windproof black technology that can be worn in all seasons! Five sportswear is only 139 yuan!..

You feel pain even when you go up and down stairs or when you sit down.

Supine gluteus maximus stretch, lie on your back on the floor, lift your legs and bend your knees so that your gastrocnemius muscles are parallel to the floor.

Lift your hips up until your knees, hips and shoulders are in line.

Where was it hurt? If your hip muscle is strained, you will feel a sharp pain or pull in your hip during running.

Support your upper body with both hands and elbows if you can.

You should feel the gluteus maximus contraction.

athletic compression socks

Place your palms on the floor to support your body and roll your glutes back and forth from your hamstrings to your waist for 30 seconds.

3.

Cross your left leg over your right leg so that your left ankle is placed on your right thigh.

Hold for a few seconds, then lower until you almost touch the floor.

However, some runners will still suffer from gluteal muscle strain in the case of insufficient warm-up activities and excessive fatigue.

After holding for 30 seconds, change the other leg.

Hands, arms straight down on both sides of the body, palms up.

Pay attention to the service number of savage sports mall.

The strong gluteus maximus provides stability, helps you maintain pelvic balance and provides energy for your running.

You will never miss the first-hand news ~ ▼ guess you want to buy ▼ comfortable and advanced.

If your gluteal muscle is slightly strained, you can continue to do strength training, but don’t do anything including jumping or lunging.

the act of rolling the gluteus maximus requires you to sit on the foam shaft, with your knees bent and your feet flat on the floor.

They cooperate with your body muscle group The hip and gastrocnemius muscles work together to make your body in a straight line during running, which is not easy to be injured.

2.

Gluteus maximus bridge movement   Lie on your back on the floor with your knees bent and your feet flat on the floor.

Maintain the strength and flexibility in all these muscles and you will become a very happy runner.

You can also try to take some anti-inflammatory drugs to reduce pain and inflammation.

Your right leg should be bent 90 degrees in front of your body and your right foot should be flat on the floor.

Squat under the chair, stand in front of a chair, squat, sit on the chair, stand back to the original position, and repeat the above actions.

4.

If the pain is concentrated on the hip, it may mean that the gluteus maximus is strained, or it may be piriformis syndrome or sciatica.

There is pain in the hip.

This will further affect your running training and performance.

These exercises can help you run better.

They connect your pelvic bones and femurs and provide you with stability and strength when you run.

Strong gluteal muscles play a very important role in running.

Do some enhanced jump squats, flat supports, vertical and horizontal supports, and dumbbell split squats.

Hip muscle strain, how to recover? In the first two days after strain injury, ice should be applied to the pain area 4 ~ 6 times a day for 15 minutes each time.

Put your hands around your left knee and pull it towards the center of your chest until you feel a slight stretch in your gluteus maximus.

Gluteus maximus is the largest muscle group in the body.

Also, cross your right leg over the front of your left thigh.

The left leg is forward, the lower leg of the left leg crosses at the chest, and the right leg extends naturally backward.

If you want to get more good horse running things, click [savage sports mall] below to unlock more surprises.

With the right leg up, cross over the left leg and place the ankle on the thigh.

5.

If the pain is low, it is at the intersection of your gluteus maximus and hamstring muscles, indicating that the proximal hamstring is strained.

Always do 6 groups, 15 times in each group.

Hold for 20 to 30 seconds and repeat at least twice, then change the other leg to do this.

Having a strong hip is the key to a happy running life.

The gluteus maximus is the largest muscle group in the body.